Lie on your back with bent knees and push your hips up towards the ceiling.
Bridge
How to do it
- Push through your heels.
- Squeeze your bottom at the top.
- Only your hips go up: your head and shoulders stay down.
Blow out as your hips go up.
- Nothing at all
- Enough floor to lie down on, arms out.
- A rug or a mat, and nothing sharp where you put your hands.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Lift just a little way, and hold for two seconds.
Harder
- Hold it at the top for five seconds every time.
What it trains
Which muscles do the work
Bottom musclesHamstringsBelly muscles
Tap one to see it in the Body.